6 min Emom
2 Clean and jerks @60-70%

15 Min EMOM
2 Snatches each min building up from 60-90%

15Min EMOM;
1. 3-6 Ring MU
2. 8-10 Burpee box jump over.
3. Rest

For time;
Run 1600m (Löyly rig and back) bike 4km as sub
100 db snatch 22.5kg /15kg
80 step ups 22.5/15kg
60 pull ups
40 burpee box jumps

Time Cap 28 Mins

4 ounds for quality;
8 strict hspu or 10m handstand walk
12 strict t2b
10/10 DB row (ahap)
14 pistol squats

Time cut off 17 Mins

3 rounds
12 alt bodyweight rdl's
6 inch worm with push up
3+3 lunge elbow to floor strech
then 2 sets of
10 step back lunges
6 box step ups
3 burpees
then 1 sets
10 weighted step back lunges
6 weighted box step ups
3 burpee

5x2 (85%)

For time:

3 rounds
12 power clean 60/40kg
24 wallball
48 DU

(Target under 10min, Time cap 15min)

Metcon (quality)

20 minutes for quality & minimum rest:
5 TGU, R
10 1-arm deadlifts, R
5 TGU, L
10 1-arm deadlifts, L
15 Sit-ups
15 Back extensions on floor

*goal is to get 3-5 rounds. Choose a moderate weight DB or KB that you can go unbroken with.

Back Squats
6 reps @75%
4 reps @80%
3 reps @85%
6 reps @77,5%
4 reps @82,5%
3 reps @87,5%